pectoralscable
cable bench press
cable bench press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the cable machine to chest height and attach the handles.
Step 2. Stand facing away from the machine with your feet shoulder-width apart.
Step 3. Grasp the handles with an overhand grip and step forward to create tension in the cables.
Step 4. Position your feet firmly on the ground and engage your core.
Step 5. Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
Step 6. Push the handles forward, extending your arms fully in front of you.
Step 7. Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
tricepsshoulders
Primary body parts
chest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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